Saturday, December 16, 2017 by Jhoanna Robinson
Progressive muscle relaxation is a deep relaxation technique that has been used to manage stress and anxiety, treat insomnia, and lessen the symptoms of certain types of pain. It is done by tensing or tightening one muscle group at a time followed by a relaxation phase wherein the tension of the muscle is released.
Progressive muscle relaxation technique was first introduced by Dr. Edmund Jacobson in 1939 and is grounded on the philosophy that physical relaxation begets mental calmness. It can be practiced by anyone and only needs around 20 minutes of practice per day for anyone to reap its amazing benefits.
Practitioners encourage tensing and relaxing the muscle groups one at a time in a specific order, usually starting at the lower extremities and concluding at the abdomen, chest, and then the face muscles. This technique can be done seated or lying down. Practitioners recommend doing the technique while wearing comfortable clothes and in an area that is free from distractions.
The steps to practice progressive muscle relaxation are as follows:
Music therapy is another form of progressive muscle relaxation. For a complete sensory experience, combine your visualization and tensing techniques with auditory pleasantries by listening to a soothing soundtrack. Albums that can make you relax can be as exotic as Vietnamese flute music or as primal as whale mating sounds; whatever your preference, select the genre that you think might help you best in accomplishing the goal of removing tension from your body.
Doctors have incorporated this type of therapy in conjunction with other known therapies for symptom relief in a variety of conditions such as cancer pain, digestive disturbances, headaches, and high blood pressure.
Insomniacs often report that engaging in progressive muscle relaxation at night makes them fall asleep. It also promotes a healthy sleep cycle.
Progressive relaxation is good for the nervous system. This technique is not only recommended for helping people relax and alleviate stress, but it can also impact a person positively because it provides for a healthy mind. People with anxiety issues are advised to practice this technique daily, so as to improve their mental condition. Progressive relaxation also lowers the cortisol levels (which contribute to stress) in the body and increases dopamine, the happy hormone.
Progressive relaxation is good for the cardiovascular system. It is said to regulate blood pressure, as an indirect effect of inducing a state of calm.
Insomniacs often report that engaging in progressive muscle relaxation at night makes them fall asleep.
Progressive relaxation is good for the nervous and cardiovascular systems.
People with anxiety issues are advised to practice progressive relaxation daily, so as to improve their mental condition.
Tagged Under: Tags: progressive relaxation